BEST ROWING RACE STRATEGY (2000m and 1000m) EXPLAINED

[@stefitoo2454]

Definitely an endurance athlete here! I like to see my target split and staying consistent because if I go slow at the beginning my mind is just saying that I can’t go faster and this breaks me, while if I start with a consistent pace that I’m going to keep for the majority of the piece, I know I can get a PB and then do a sprint in the end! Good explanation for everything in this video tho! Thanks a lot!

[@JoseFernandez-sl2ek]

As an endurance athlete....I also like to stay consistent, but I like to be slow on the first split (25% of race distance)....just to make sure I do not go out to fast. If i am way slow, my mind shifts to "I have way more energy in which I can distribute over the remaining 75% of the race." So, I fight hard to get to where I should have been by the third checkpoint. I just want to improvement by the 2nd check point (halfway).

[@rowwinemastersrowing434]

💪🏼🌸 explosive athlete here 🙋🏼‍♀️ and thank you for explaining this

[@jessdicarlo7159]

Finally…a concise overview of pacing from a physiological standpoint 👏

[@AramTraining]

Thank you!

[@janinereid8040]

Thanks - very informative for 2km racing. I was looking forward to some more 1km specific tips.

[@markmcallistermd]

I'm a subscriber to your channel on KZbin and would love to see your thoughts on a 5k or other longer aoproach. So much of the info that's out there focuses on the 2k.

[@InS1Nuate]

One of the biggest 5k races of the British calendar is this Saturday (Head of the River Race) would be interesting to see your approach to a 5k race in an eight!

[@stantonclark]

Would an endurance athlete be better at a 5k over a 2k? My 2k time is 7:28 but my 5k time is 19:54.

[@hosamorfali3444]

Super knowledge thank you for breaking this down in a very simple manner, the lactic build up with wats comparison seriously made me understand this, one question though!! How do I figure out my Anerobic threshold ? Because I assume that if i train at exactly my anerobic threshold intensity, I can manage to push it higher up the chart, correct? meaning I would kick my lactate later in the race, also meaning i would kick my lactate after more wats consumption, so if you can help me with how do i figure out my lactate threshold I would highly appreciate, thank you once again!!

[@MrBradleykeith]

Well said, as a 63 yo master I fall into the category of an endurance rower. That said I have been working on trying to lengthen my explosive segments. Do you have any suggestions, other than practice, practice and more practice? 😂

[@IQDave]

Not OP, but HIIT can boost your power and sprinting. We (masters) tend to emphasize long workouts, not sprints. But thinking back to college we trained for 2k in Spring with a lot of ladders and anaerobic training. Then was high HR (now my anaerobic state might be at 160 HR rather than 190.) could be 150 at 64.

[@anthonyward5329]

The entirety of a 2k or 1k race is performed above critical power. They are both nonetheless powered primarily by aerobic mechanisms with W! being exhausted at the finish ideally. But anaerobic and aerobic mechanisms are both in play throughout the race. There is no phase of the race that is either ‘aerobic’ or ‘anaerobic’ unless a simply extraordinary pacing strategy is adopted.

[@finleycorby]

Hi Aram, I’ve just watched through a few of your 2km prep videos and they were very beneficial, however I was wondering how to start a 2km head race (what should I do during the first 20 strokes). I have a 2km seat race tomorrow and it would be great to hear your advice! Thanks so much!

[@finleycorby]

Oh and for more details I am 14 and will be rowing in a single. My 1km time is a 1:47.6. And my 20:00 is a 2:06

[@AramTraining]

The start is there to get you up to cruising speed as quickly as possible with the least possible effort

[@shemshem9998]

what ive always done is a 3 over 5 over 10 over 10. three strokes where you only ride up 2/3 of the bench so that you just get 3 quick strokes in, then 5 short strokes where we dont use our back but just legs and finish it off with the arms to get 5 powerfull strong strokes in, then 10 very strong strokes to get the boat up to max speed and then finally 10 long strokes to settle the boat into a rythem and try and preserve the tempo. from there its normal strokes. importantly it is the strategy i use when rowing in a 4+ or 8+ sinds i dont tend to start races in a scull. so it might be something only used by board rowing or more heavy units, but i believe our singles still use this one

[@vojtechingr3666]

​@@shemshem9998it is on all boats, but I never get the 10 last. Aren't you yet at maximal speed

[@NeXuS-hl5tu]

is there anyway you could do a video for a 1500? I know its not conventional because most are raced at 2k but scholastic in the u.s races a 1500

[@nicogaleano-monsalve6217]

Hello Aram, I trust you receive this message. I am interested in knowing the recommended pace and stroke strategy for a 2X - 1K race w/avg. age of 49, both of whom have been competing at the master level for 4 years.

[@nestofeebo]

Aram... I would love your opinion here. I am 52 years old, very new to erg and almost exclusively row on the concept2. I love everything about it. I am a technique nerd. I have entered in a few erg virtual competitions. I've noticed that my split times are very close... As follows 1k split- 1:40 2k split - 1:47 5k split - 1:51 9k split- 1:54 What do you make of this? Am I not pushing myself hard enough in the shorter events? I would classify myself as a little bit more of an endurance athlete based on your video. How would you recommend I focus my training? Thank you so much!

[@aidanc4719]

splits don't usually change by a crazy amount as distances change. A really rough rule is that every time the distance doubles, your split should change by about 5 seconds. your 1k and 2k match that perfectly, and your 5k and 9k are pretty close to that. I obviously don't know exactly how hard you're pushing on each piece, but these splits do not necessarily indicate that you aren't pushing hard enough. In fact, a difference of 7 seconds from 2k to 1k is pretty decent I would say.

[@nestofeebo]

@@aidanc4719 thank you!

[@eby6613]

What I did as an endurance athlete at least on the erg is start with a high pace for the first half and then try and hold as much I could, which means in example in a 1k I started at 1:35 pace and went as high as 1:42 for like the last 30 meters. That seemed to work for me on the erg at least

[@nestofeebo]

@@eby6613 thank you!

[@finleycorby]

Woah at 51 those spilts are very impressive. Tbh your splits aren’t at all bad and for only a 3 second difference between the 5km and 9km is very impressive

[@EduStarling]

Very good video! Any thoughts for race strategy concerning masters? I've seen the 1000m part, but I'm not sure if it applies to us masters (I'm 48)

[@AramTraining]

yes, definetely. If you are more the explosive type of athlete, stay with the pack but conserve energy for the first half of the race. Over the second half, use your raw strength to move through the field. (In an ideal world....) Going too hard at the beginning will make raw strength loaded athletes pay. Endurance type athletes usually do not overpower due to "lack" of raw strength. Therefore they have to build over the middle 600m, as they will not be able to sprint

[@jeffseal3710]

Any workout recommendations for HIIT targeting a 2k race? I've started doing some 8 x 1000m a few seconds off of my target pace, for instance, but that's about it. I'm thinking I should do some sets faster than my target but much shorter distance/duration. Just trying to get it figured out.

[@olliegb1616]

try 8x500m with 90s-120s rest. each on 2k pace. treat each pair as the corresponding first, second, third etc 500m of the actual 2k

[@jeffseal3710]

@@olliegb1616 Thanks I'll give that a try. I'll start with 90s rest and adjust down if I need to but that sounds about right. I like the idea of grouping them by 4s and treating them like splits 1-4 of a 2k. I negative split a bit so that would be a good way to practice coming out strong and settling into pace as well as the subtle power/rate changes later in the race.

[@puo2123]

Whats if you are only fast on the last 150m in an 500m race? When i was racing on 500m distances i was shit from the start but shortly bevore the finish i overtook most.

[@AramTraining]

this is called raw strength loaded or explosive :) classic example.

[@МихаилДовгий-у9ы]

What was the result of your athlete on Concept2 for 2K, who had 383 Watts anaerobic threshold?

[@AramTraining]

Never did a a C2 erg test. On water it was a 6:53 in the single

[@IllustratedAudiobooks]

I will like a 5k video

[@AramTraining]

I will put it on my list